Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Bench Press (5-5-5-3-3 -super set with weighted dips)
*Begin @60-65% and build each set
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
35 Cal Row
30 T2B
25 Wall Ball 20/14
20 DB Snatch 50/35
15 Bar Muscle up
*Push the pace
*Goal should be to get through at least 1 round
Extra work
A: Metcon (Time)
24-21-18-15-12-9-6-3
Cal bike AB
DB thruster – 30/20
Pull up
Accessory Work
A: Metcon (No Measure)
4-5 sets
Strict pull up x 8
Strict dip x 8
1 arm OH squat x 8